Breathing techniques for Meniere’s Disease
One of the simplest yet most effective ways to manage Meniere’s disease is by focusing on your breathing. While it may seem like a small change, it is incredibly powerful because breathing is something we do constantly, every day.
What You’ll Learn in This Article
In this article, you’ll discover how simple breathing techniques can play a powerful role in managing Meniere’s disease. You’ll learn how stress and dysfunctional breathing patterns can worsen symptoms like dizziness, and how shifting to nasal, diaphragmatic breathing, with long exhales can help calm the nervous system. Drawing from both modern science and Traditional Chinese Medicine, this guide offers clear, practical strategies to help you breathe your way toward greater relief.
Understanding the Stress–Vertigo Connection
Learn how Meniere’s disease symptoms can mimic a panic attack and why calming your nervous system is crucial for symptom control.
How Breathing Affects the Nervous System
Discover the difference between sympathetic and parasympathetic breathing—and how shifting your breath can shift your state.
The Chinese Medicine View on Breathing and Rising Qi
Understand how chest breathing reflects “rising energy” in TCM, and why learning to breathe downward helps restore balance.
Who Can Help?
If you have question or need more help.
Breathing offer an accessible and effective way to calm the nervous system
Sympathetic Nervous System in Meniere’s
Meniere’s disease can look remarkably similar to a panic attack, with sweating, pounding heart, lightheadedness, etc. Research also indicates that the sympathetic nervous system spikes during a Meniere’s attack, intensifying symptoms. Patients often describe their fear or stress can exacerbating their symptoms—a vicious cycle that can feel impossible to break.
Sympathetic Breathing
Parasympathetic Breathing
To understand how breathing affects the nervous system, imagine two scenarios
Jumping into a cold bath
Your body gasps, inhaling sharply, and you find it difficult to exhale. This is how the sympathetic nervous system breathes
- Breathing From Your Chest
- Breathing From Your Mouth
- Short Rapid Inhales
Sinking into a hot tub
You let out a long sigh and feel your body relax. This is how your parasympathetic nervous system breathes
- Breathing From Your Belly
- Breathing From Your Nose
- Long Slow Exhales
For Meniere’s, the goal is to transition from chest and mouth inhales breathing to diaphragmatic and nasal breathing exhales.
Signs You May Be Stuck in Sympathetic Breathing
- Chest breathing: You primarily use your upper chest muscles, causing chronic tension in your neck and shoulders.
- Dry mouth in the morning: Mouth breathing at night leaves your mouth dry and disrupts restful sleep.
- Breath-holding: You unconsciously hold your breath during stress.
- Nose is always stuffy: Movement of air help keep the sinus open.
A simple test
Lie on your back with one hand on your chest and the other on your abdomen. Take a deep breath. If your chest rises first, you are likely chest breathing. If breathing from your belly feels unnatural or weird, this is also a sign.
This indicates that focusing on diaphragmatic breathing will be beneficial.
Learning to guide your breath downward can help balance this rising energy
Chinese Medicine Perspective on Breathing
In Chinese medicine, vertigo is often described as a condition of “rising energy.” The symptoms, vertigo and anxiety, are linked to an excess of upward movement in the body.
Dysfunctional breathing mirrors this. It’s easy to breathe up into your chest but difficult to breathe down into your abdomen.
Chest Breathing
Belly Breathing
Nose Breathing
Chest breathing
People who are stuck in a state of stress may notice they breathe this way, even when resting. Chronic chest breathing uses muscles in the upper chest and neck to elevate the ribs.
- This can ead to chronic neck-jaw tightness.
- This can Aggravate Vestibular Migraines
- This Can Aggravate Ear Fullness
Belly Breathing
Breathing from the diaphragm (also known as belly breathing) engages the diaphragm and allows for deeper, fuller breaths. When practiced correctly, it helps activate the parasympathetic nervous system, which promotes relaxation and helps calm dizziness.
- Prevents stress dizziness from progressing
- Keeps Jaw, Ear, Neck Relaxed
- Long Slow Exhales
Nose Breathing
The sinuses and ears are intricately connected through the Eustachian tubes, which help regulate pressure and fluid in the middle ear. When sinus function is compromised, it can negatively impact the ears. Nasal breathing is particularly beneficial for Meniere’s management because:
- Engages the Diaphragm
- Boosts Nitric Oxide Production
- Improves Upper respiratory Microbiome
Breathing through the nose naturally activates the diaphragm, encouraging deeper, slower, and more efficient breaths.
The nasal passages produce nitric oxide, which dilates blood vessels and improves circulation; this is crucial for balance. Inflammation.
The conditions created by nose breathing favor the growth of commensal bacteria, which can inhibit the growth of pathogens and modulate the immune response
If you struggle with nasal congestion, forcing yourself to breathe through your nose may feel uncomfortable at first. However, consistent practice increases nitric oxide levels, making nasal breathing easier over time.
Inhale
Quick, shallow breaths or gasping (often through the mouth) signal the body to engage the sympathetic nervous system. This is what happens when we’re startled or stressed, leading to a quick, shallow intake of air. For those with Meniere’s, the anxiety that can accompany an attack often leads to rapid, chest breathing, which can worsen symptoms like dizziness and tension.
Exhale
Slow, deep exhalations activate the parasympathetic nervous system, helping the body relax. When we consciously extend our exhales, we can counteract the effects of the sympathetic response and promote a sense of calm. This is why you might notice yourself sighing or taking a deep breath to relieve tension, it’s your body’s natural way of soothing itself.
By making simple changes to your breathing habits, you can regain control over your body and reduce the frequency and intensity of Meniere’s symptoms.
Why Breathing Matters for Meniere’s
- Regulates the Nervous System Long exhales calm the SNS and activate the PNS, reducing stress and dizziness.
- Relaxes Muscles Diaphragmatic breathing reduces tension in the neck.
- Supports Inner Ear Health Nasal breathing increases nitric oxide, promoting blood flow and a healthy microbiome of the upper respiratory tract
Who Can Help
Willard Sheppy
If you’re struggling with vertigo, dizziness, or Meniere’s Disease, you understand how frustrating it can be when your symptoms are misunderstood or dismissed by healthcare providers, leaving you without a clear path to relief.
Willard Sheppy, a licensed acupuncturist and Chinese herbalist, knows exactly how you feel because he himself lives with Meniere’s Disease and has successfully managed his condition through acupuncture, herbal medicine, and lifestyle strategies.
With firsthand experience and deep expertise, Will provides personalized care aimed at addressing the underlying causes of vertigo, reducing symptoms, and restoring balance to your life.
Willard Sheppy holds a Master’s degree in Acupuncture and Oriental Medicine from the Oregon College of Oriental Medicine and is a Diplomate of Oriental Medicine certified by the NCCAOM.
